Warm Up (600) 12 x 50’s on :50 Set (1200) 2 rounds 3 x 150 swim on 2:10 …descend 1-3 3 x 50 stroke on :50 Set (1200) 6 x 200 on 3:00 ...1-2 last 50 Sprint ...3-4 last 100 Spring ...5-6 last 150 Sprint Set (200) Kick 4 x 50 on 1:05 …second 25 Sprint Cool-down (200) 200 easy swim |